The foundation of the diet plan is managing the intake of sugars.To stick to the diet, you need to know how to calculate the amount of carbohydrates you consume each day.In addition to calculating your daily intake of sugars, you will also gradually introduce them back into your diet in a sequence called the carbohydrate ladder.
Step 1: Understand the concept.
You need to learn how to monitor the amount of calories you consume so you can cut down on calories.You need to understand what net carbs are to do this.After you have taken out the fiber content and sugar alcohols, net carbs is the total amount of calories in the food.Net carbs are what impact your blood sugar level the most.Foods with low net carbs are less likely to disrupt your weight loss because they don't have a big impact on your blood sugar level.Fruits and vegetables are rich in vitamins and minerals.
Step 2: The formula for calculating net carbs can be learned.
The formula is easy to understand.You don't need to add the sugar alcohol content to the total.You can use this number to monitor your intake on the Atkins Diet.There is a formula for calculating net carbs.For the purposes of the diet, this formula is fine and won't take you long to remember.
Step 3: A nutrition label has a number of total carbohydrates on it.
The easiest way to calculate the net carbs is to look at the nutrition label of the food.The figures you need to determine the net carbs can be found on the labels of all the food that comes in appropriate packaging.You can find the number of total carbohydrates on the nutrition label.The top section of the label contains total carbohydrates after the product's sodium content.
Step 4: The fiber should be subtracted.
Find the amount of fiber in the food.Under the total carbohydrate count is where the fiber is located.Subtract the amount of calories from the total calories.
Step 5: Take the sugar alcohols out.
Sugar alcohols do not count against your total.If the food label contains a listing for sugar alcohol quantity, you can subtract it from your total carbohydrate count.If there is a debate about the impact of sugar alcohols on blood pressure, you should not assume that they are fine to consume in large amounts.When consumed in large portions, sugar alcohols can have a laxative effect.
Step 6: The net count is what you should note.
You have to subtract the fiber and sugar alcohols from the total to calculate the net carbs value.Remember to adjust the figure according to how many grams of food you are consuming.Some foods are advertised with labels that claim to have low net carbs.It is a good idea to do your own calculation because there is no legal definition of net carbs.
Step 7: If there isn't a label, use a guide.
It is difficult to calculate net carbs on foods that do not have nutrition information printed on the package.The same basic formula is used to determine the net carbs.Net Carbs are the total amount of calories.You need to find out the total sugars in the food in order to do this.All the useful information on nutrition labels can be found in many guides for foods.A banana that doesn't have a food label can be found on the Atkins website.A banana has 20 calories.You don't have to check the guide all the time because you will learn the net carbs of different foods over time.You can learn to identify foods to avoid with the help of the guides.
Step 8: Consider using a mobile app.
You need to track how much you consume to make sure you stick to the plan.There are many techniques and technologies that you can use to do this.You can download a app onto your phone.It's portable and something you keep with you all day.You can track other nutrition information with the app.It will give you a clear and up-to-date count of your net carbs consumption.
Step 9: It's possible to use a digital tracker on your computer.
You can download a tracker onto your computer.This will do a lot of the calculating for you and is likely to contain a variety of other features to help you monitor what you eat more fully.If you use one of these programs, you can gain a better picture of your diet.You won't be able to keep it up-to-date during the day because it's not something you will carry around all day.
Step 10: Write your count down on a piece of paper.
A nice low tech version is to simply write down your intake on a piece of paper.You could keep a special notebook with you.Taking ownership of your diet plan and having a sense of achievement as you stick to it can be achieved bytting down your progress.If you write it down yourself, you won't get as much analysis.It would be great if you could look back through the notebook to see how far you have come.
Step 11: Don't consume more than 20g of net carbs during the phase.
You should consume no more than 20 net carbs per day.If they don't interfere with your weight loss, you can consume more.Start with 12 to 15 grams of net carbs by eating foundation vegetables.leafy greens, broccoli, cauliflower and asparagus are foundation vegetables.High-fat, low-carb dairy products are good for you.Hard cheeses, cream and sour cream are examples.
Step 12: Gradually increase your intake.
5 grams of net carbs can be added to your diet each week.If you continue to lose weight, you can gradually add more calories to your diet.If weight loss stalls, you can cut back on your calories.Start eating nuts again.chestnuts have too many net carbs.Next week, add some fruit.You can eat fruit.You can vary your dairy.You can add fresh cheese and yogurt after incorporating fruit.Next, add beans.They include chickpeas, lentils, peanuts and beans.
Step 13: During phases three and four, add 10 grams of net carbs each week.
Pre-Maintenance and Maintenance is about finding the right balance to maintain your weight loss.You are trying to find your ACE.The number of net carbs you can consume without gaining weight is called your ACE.You should eat more fruit.Some fruits are low in sugar but high in fiber.Start eating vegetables that are high in calories.If you want to add winter squash, peas and carrots to your diet, avoid regular potatoes.After you add vegetables, add whole grains.White bread and white rice are high-carb refined grains that should be avoided.